Plant-Based Diet: Plate Choices, Food Groups, & Nutrients

My biggest worry about going to a plant-based diet is will I get all the nutrients I need? I am not sure why I am worried about this - I don't think I am getting what I really need now! Why worry about it if I am already not getting what I need, ya know?

My Plate!

I need to embrace it! Living a plant-based life will only help me live longer, why not start? What if I mess up? I probably will and I just need to start it.

From Kaiser Permanente's Plant Based Diet handout

"If it came from a plant, eat it; if it was made in a plant, don't." - Micheal Pollan

The USDA ditched the Food Pyramid and introduced My Plate, a new graphic that shows a supposed “balanced diet”, so, we are going to replace the meat with a plant-based protein:

But, this is what your plate should look like if you are implementing Dr. G's Daily Dozen:

• Fill 1/2 of your plate with non-starchy vegetables
• Fill 1/4 of your plate with a healthy grain or starchy vegetable
• Fill 1/4 of your plate with a plant-based protein
• Add a fruit, a salad, and 1 oz of nuts

This Plant-based diet brochure has just come out from Kaiser Permanente.
Find it on it's website (link)!

I need examples of the different food groups that are available to have a balanced plant-based diet. Luckily, while looking at Kaiser's suggestions for portioning by using the Plate Method, they also provide a list of the food groups, examples, servings, and sizes. If you are concerned with getting enough protein, they even tell you how much you should be getting! Thank goodness for great examples like the one below -  without it, we can get confused or even discouraged to go for a plant-based lifestyle.

his Plant-based diet brochure has just come out from Kaiser Permanente. 

Nutrients To Be Aware of: Protein, B12, Iron, Calcium, Zinc, Vitamin D, Omega-3 Fatty Acids

Want to know more? Like I said, check out Kaiser's Handout! It's fantastic!!!!

Here is my interpretation of what all of this means for my lunches and dinners:

Using the Plate Method and having the food group list makes it look a lot easier to live a plant-based lifestyle. Also, being aware of the nutrients we need daily makes me feel more informed. 

How about you? Have any other questions about a plant-based diet? Leave your comments below!!